I am Running

I'm a little behind on blogging, but be assured, I am on a schedule. A half-marathon training schedule that is.

I was never a runner, per say. Sure, I ran during volleyball, soccer and basketball practice during high school, but cross-country was the one sport my high school offered that I did not participate in. Trust me, that was not an accident. I sporadically worked my way up to three or four miles on an off throughout the years mostly because my now-husband IS a runner. (He is that annoying person who sits on the couch for six months and then goes out one day and runs six miles.) We usually ran together and it really can't be beat for burning calories. Still, it was not my chosen form of exercise and I never made it a long-term habit.

I have always admired runners. Really I admire any athlete who is dedicated enough to push past mediocrity. I also have a couple of close friends who have ran marathons, half-marathons and triathlons. Wow! Last month all of my curiosity, admiration and desire ignited and I decided to train for a half-marathon.

The half-marathon race is at the end of September. My husband is training with me, but I will be racing alone. He's stubborn and has his own reasons and I'm ok with running on my own. I am following Hal Higdon's plan. We have stuck to the schedule exactly and the order/routine works for me. Yesterday we ran seven miles. I am a little amazed with myself since the longest I ever ran before this month was four miles. It wasn't easy and there were a few times towards the end where I wondered why I am doing this, but at the same time, I am loving it. I am loving what my body is capable of and I am loving those extra calories I get to eat! I am still in awe that I ran for over an hour straight.

I am also running an IronGirl 10k in early September with my best friend. She was even less of a runner than I was and she's training like crazy. I am so proud of her and can't wait to race together in a couple weeks.

I'm discovering that upcoming races are great motivation. I'm already planning what I will be tackling after the September races are over. What about you - are you running any races this fall?

Image source

I'm back!

Well, it has been way too long, but I'm back. Greece was fabulous and eventful as always. My family truly lives up to the stereotype and kept me laughing most of the visit. Too bad they weren't trying to be funny.

The heat was unbearable at times and I promised my husband we will not go in June/July/August next time. We had many "I told you so" moments since he wanted to go in May and I insisted on June/July. We arrived in Athens on a Friday morning after travelling for 22 hours. My mom picked us up at the airport. We stopped for a quick hello to Yiayia and Papou in Athens (literally five minutes), drove four hours to the port town of Kilini, rode the ferry for two hours to the island of Cephalonia and then finally drove another hour to our village. This entire day took place in a car without air conditioning in 100+ temperatures. It was not a great way to acclimate.

Once we arrived on the island we spent the first week visiting with the many members of my extended family who now live in Australia and my little sister and her family. It was a great time relaxing, swimming at our secluded beach and visiting with all the family.

After Cephalonia, we headed back to Athens and spent the next few days with all the Athens relatives. Almost every night was a large dinner with 15+ family members each night. This was my husband's second visit to Greece and my brother in-law's first. They were beside themselves with glee over all the food. Throughout our trip we enjoyed countless ice creams, desserts and gyros. Greece's desserts are largely influenced from France, so just think fancy, decadent and heavenly and you get the picture. My absolute favorite are profiteroles! Yum!

My sister, brother-in law, husband and I headed to the island of Patmos for a few days just to check out another island that we hadn't been to before. We stayed with a friend of my mom's and relaxed on the island. Once again, we headed back to Athens for the rest of our stay. We checked out the Archaeological Museum in Athens, but that was the only "tourist" type attraction we did since we have seen most of those things before.

It was a great time to enjoy family and the simple things in life. My Yiayia and Papou are 86 and 93, respectively and just amaze me with their zest for life. They still live on their own, but I know the time for them to pass on will come soon. I feel very lucky to be able to continue to spend quality time with them.

Here at home, we are busy DINKs always motivated by the next goal, working on a house project, planning the future. Going to visit my family in Greece is really a "getaway" from it all.

Strength Training Simplified

Last week I said I would go into more detail on my exercise routine. So first of all: Strength Training. The benefits of strength training are plentiful. Increased metabolism, stronger bones, leaner appearance, etc.

I used to be intimidated by all of the machines and sweaty, grunting men. I wandered around hoping on and off random machines. No more I say! Last year I spent time working out with a very knowledgeable trainer. (If you can afford it, I highly recommend signing up for a few sessions with a qualified trainer). Now, I strength train with confidence and a plan. Here are the basics:

1. Frequency: 2-3 days per week. Usually full-body strength all at once. Unless you want to enter a fitness competition or look like Ahnold you need not worry about training different muscles every day of the week.


2. Focus on the big muscles: If you work the big muscles (glutes, quads, hamstrings, chest, back) you also get the little ones right along with them. Forget the thigh abductor and the tricep pull-down. Push-ups, Lat rows and assisted pull-ups will all work your smaller upper body muscles AND the big ones at the same time.


3. Super-sets: For even more bang for your buck, do a set of push-ups between each set of bench press. (This works your chest muscles the whole time without rest so your muscles tire faster.) Or do a set of squats right next to the assisted pull-up machine between sets. (This keeps your legs working while you are doing upper body strength. ) Super-setting burns more calories because you are efficiently using your "rest" time. This means you can get a more challenging workout done faster.


4. Lift Heavy: I know this scares all the girls, but if you are not almost struggling by the end of the set, you need to lift heavier. It should be uncomfortable! Once it gets comfortable, increase the weight. You will see results if you lift heavier (hello, your muscles need to be working!!!)


5. Lift slower: If you lift in an uncontrolled, fast or swinging motion, you are working your joints, not your muscles. You have to resist the momentum to make the muscle work. I use the 4-1-2 count. 4 down, 1 hold and 1 up. The resistance part of the exercise is alway a slow-controlled 4-count. For a squat, this is the motion from standing into squat. 4 counts down, 1 count hold the position, 2 counts up. For a bench press, this is 2 counts up, 1 second hold and 4 counts down (resisting the weight from just falling.. this is where your muscles work).


6. Change it up: As you repeat a strength training program a few times, your body learns the movements and adjusts to make things more efficient (burn less calories). Change your program every 3-4 weeks to keep your body working its hardest.

Here is one of the workouts I do:
(3 super-sets of 12 reps with 1 minute rest between sets)

• Super-Set 1: Lunges - using weighted bar on Smith machine; Push-ups - floor


• Super-Set 2: Incline leg press; Dumbell shoulder press


• Suer-Set 3: Seated row with wide-grip; 1- legged squats


• Super-Set 4: Assisted pull-ups with wide-grip; Lunges or squats

Make sure you are lifting heavy enough to be sweating and working hard. I follow this up with some ab work and its a great full workout.

Photo Credit: 1

One Week Soda-Free

Today marks my first week of soda-free life in oh.. probably 10-15 years. Seriously! My soda consumption has ebbed and flowed over the years. Choosing water this past week is mostly for vanity reasons and getting ready for our vacation. I will probably still consume a can of diet soda once in a while, but now that it has been a week, I don't want to break my streak.

Smoking Bans

My workplace recently broke news that a new anti-smoking policy will take effect this fall. Employees and all patients/visitors will be prohibited from smoking anywhere on company property. This will be a big change for employees who smoke outside on their breaks and visitors who go outside "for a smoke".

I think its a good thing. I abhor smoke and smoking. However, this brings up a huge debate about personal freedom. Employees are pretty much being forced to quit smoking (or find a new job). Other companies (especially health care institutions) have already implemented this type of policy.

Some employers are requiring employees that smoke to pay a higher percentage of their health care insurance premium. The logic is sound: smokers have higher health care costs. BUT (and this is big) so do those who are overweight or obese. Many of the most common chronic diseases and causes of rising health care costs are weight-related. Shouldn't people that have high cholesterol or eat french fries every day also pay higher premiums. Smoking and eating high fat foods are both personal behavior choices, right?

I'm glad smoking is becoming more taboo and I'm glad that I will be able to walk into work without inhaling second-hand smoke. But, hey, while your at it, please get rid of the soda machines and donuts!

Where do we draw the line? Does your workplace have any sort of policies about this?

Image Source: www.sciam.com

Hypo What?

The company I work for offered free employee health screenings last week at my office. As an added incentive, anyone who signed up also receives a $50 gift card. As much as I hate giving blood, it was worth $50 to me, so I signed up. My height/weight/blood pressure/cholesterol were all well within the "normal" ranges and super healthy. It wasn't really a surprise when the tests showed very low glucose levels. I was diagnosed with mild hypoglycemia in high school. Last week, they said I have moderately-severe hypoglycermia. Gulp.

Without going all clinical, hypoglycemia occurs when your body has lower than normal glucose levels in the blood. The symptoms include hunger (duh), palpitations, sweating, cold claminess, shakiness, naseau, headaches, irratibility, inability to focus, confusion and dizziness.

Since I have been dealing with this for many years I am fairly good at eating regularly and mixing protein and carbs at each meal to keep my blood sugar up. However, I do have fairly regular low blood sugar spells. Pre-workout meals are important to me and I am still figuring it all out. I do not like to feel too full when I am working out, but then I end up with low blood sugar symptoms by the end of weight lifting.

So if you know me and I am being crabby tell me to eat something!

Does anyone else have hypoglycemia or diabetes? How does it effect your food choices and exercise?

America's Test Kitchen

I am by no means a fabulous cook, but I like cooking and I like eating good food. I love watching the America's Test Kitchen show on PBS. The cooks on the show decide to make something (let's say they are going to make lasagna) and then try all the different recipes out there for lasagna. Then they use a combination of common techniques and/or make up their own to make the best tasting lasagna ever and they tell you why each technique and ingredient worked and what it does for the recipe.

All of their recipes are amazing! My friend Megan first bought me their huge The Best Recipe cookbook a couple of years ago for an engagement present. Then I bought The Best Light Recipe cookbook. Those two cookbooks are my go-to guides for making yummy meals!

The great thing about their light recipes is that they only make things that still taste good lightened up. The light book discusses the crazy lengths they went to try and make a lighter pie crust and they just couldn't do it and have it still taste good. So the book doesn't have a pie recipe. They recommend a cobbler instead if you want a light version of a pie. That's the honesty I really want! Here are a couple of their recipes I have made to rave reviews:

Lighter Chicken Parmesan with Simple Tomato Sauce

Light New York Cheesecake

Any other America's Test Kitchen fans out there?

Image Source: http://www.gpb.org/americas-test-kitchen

Vacation

In 17 days, we will be going on VACATION! Yahoo! After our wedding last fall we opted for a shorter honeymoon within driving/ferry distance so we could save time and money for our trip to Greece to visit my family. The. trip. is. finally. here.

History Lesson: A lot of my family (including my mom) live in Greece and I have spent many of my summers there. The hubby and I were engaged there 2 years ago. Just because I have been there a dozen times doesn't make my time in paradise any less fabulous. Just take a look at this picture I took 2 years ago:

After our wedding last fall, I faltered on the exercise/nutrition front for a few months. Super-happy newlywed-dom and the first holidays in our very own home were my excuses. (More on my SLOW journey back from that later).

My motivation these last few months has been the VACATION. I'll go into more detail about my exercise and nutrition as this blog progresses, but just last week alone I lost 1.5 pounds. And it has stayed off for the last 5 days so I think it is gone for good! Whoop whoop!

Over the weekend, I had an emotional step back that involved a 3-way mirror in the Nordstrom dressing room. Boo Hoo!

For the next 17 days, my goal is to lose another few pounds, eat clean and keep up the exercise.

What are your plans and health goals for the summer?

My Favorite Treats

Eating whole grains, lean proteins, fruits and veggies is the way to go. However, I love my tasty indulgences as much as the next girl.

Here are my top 5 "healthy" treats (in no particular order):

1. Skinny Cow cones and fudgebars:
I have tried several different brands of low-fat ice cream treats and fudgebars. Skinny cow's ability to make a tasty chocolate fudge waffle cone for 150 calories and 3 grams of fat wins the contest by a mile!

The Skinny Cow fudgebars are super creamy and delicious and only have 100 calories and 1 gram of fat. Holla!

2. Pirates Booty with Aged White Cheddar:
This is a natural snack made of puffed rice and corn. yum! 130 calories and 5 grams of fat per serving.

3. Jolly Time Crispy n' White:
I find this microwave popcorn much more satisfying than the other low-fat popcorns that use a lot of artificial butter for taste. 120 calories, 7 grams of fiber and 5 grams of fat per serving

4. Dreyer's fruit bars:
These frozen fruit bars taste like real-fruit. Much more satisfying than the artificially flavored other popsicles. 60 calories and naturally fat-free. I buy the strawberry/lime/wildberry variety pack.

5. Panda black licorice:
This all natural licorice is soft and made the old-fashioned way. 99% fat free

Do you share my love of any (or all) of my Top 5 Treats? What are your other favorites that didn't make my list? Let me know and I will give them a try.

Is Diet Soda the New Enemy?

I love me some diet soda. Diet Coke, Diet Fresca, Diet A&W, Diet Sprite... I love them all! However, I get creeped out when I hear that diet soda may actually make people eat more (I don't need a bigger appetite) and that the plastic tubing in soda fountains at restaurants have to be replaced regularly because the acid eats through the plastic. Ahh.. just makes me want to pop the top on a cold one.

The pitfalls of soda usually come down to sugar(or artificial sweeteners), caffeine, preservatives and carbonated acid.

We all know that white sugar is empty calories and consuming too much is linked to obesity, diabetes and tooth decay. Plus people are downing the soda instead of healthier drinks (like milk or water) and missing out on the nutrients (like calcium) they need. The average can of soda has 10 teaspoons of sugar. Ugh! So diet soda is the perfect solution right? I (and lots of others) have some strong feeling about artificial sweeteners, but I will save that for a later post.

Aside from all that sugar, there is the caffeine, preservatives and acid. Any dentist will tell you that the acidity of sodas (or any other carbonated drink) erodes tooth enamel. Acid oxidizes whatever it touches. If you left a metal spoon in a glass of soda, it would rust. Or if it is running through plastic tubing, it will eat through the tubing.

Caffeine is a diuretic (meaning it makes your urinate more). This sends good-for-you nutrients out of the body and can lead to dehydration.

Have you ever looked at the ingredient list on a can of soda? I have no idea what any of those things are and my grandma surely wouldn't recognize them either. Phosphoric acid is added to soda to give it the tangy taste and acts as a preservative. It is linked to an increase in kidney disease.

Sodium benzoate is a preservative used in sodas to prevent mold. It can damage DNA leading to Parkinson's and cirrhosis of the liver and turns into a carcinogenic (cancer-causing) substance when mixed with Vitamin C. Read more here

So, let's keep it real. I will still drink a can here and there, but it should be a treat not the go-to beverage of choice.

If you want to kick your soda habit, you can go cold-turkey or gradually reduce your intake. Every week cut your consumption in half. If you drink two cans a day, make it one a day this week. Then next week make it every other day and so on. You will probably feel the effects (less bloating, etc) immediately and see the results (whiter teeth, hydrated skin) soon thereafter.

As the warm weather approaches, here are some thirst-quenching alternatives to soda:

1) WATER - Water is what your body needs for hydration. nuff said. Flavor it up with a slice of lemon or lime.

2) Iced Tea - Make your own tea or ask for it unsweetened at restaurants. If you must add sweetener, use as little as you can tolerate.

3) Iced Coffee - Iced black coffee or iced lattes are both good for you. Again, go easy on the sweetener.

Other drinks like juices and carbonated flavored waters still have lots of sugar and/or carbonation and preservatives.

My takeaway: Aim to get 80% of your beverage consumption with water and 20% with all the others. Your body will thank you!

What do you think? What's your favorite alternative to soda? If your trying to cut back, tell me how its going.

Welcome

Welcome to HealthyNat. I am Natalie and I will use this blog to discuss my personal health and fitness journey as well as current health issues in the news. I hope you will share your journey with me and other readers and join in the discussion.